Cherries are an exquisite treat and a natural source of many useful substances. This juicy and flavorful fruit has long occupied an important place in the human diet due to its nutritional properties. In this article we will consider what cherries are useful for the body and how its use contributes to better health.
Chemical composition and calories
Cherries are rich in vitamins, minerals and antioxidants that make them a unique natural product. The main beneficial substances found in cherries are:
- Vitamin C. Strengthens immunity and promotes collagen synthesis.
- Melatonin. Promotes better sleep and recovery.
- B vitamins. Support the nervous system and improve metabolism.
- Anthocyanins. Powerful antioxidants that give cherries their distinctive red color, fight inflammation and free radicals.
- Potassium. Helps maintain heart health and regulate water and salt balance.
- Magnesium and calcium. Strengthen bones and muscles.
The calorie content of fresh cherries is about 50 kcal per 100 g, which makes it suitable for inclusion in dietary meals. The fruit is good for quenching thirst, satiates, but you will not get better.
Health benefits of cherries
Scientists have found a lot of benefits in the properties of cherries. Here are just a few of its benefits:
- Cardiovascular support. Cherries are rich in potassium, which helps normalize blood pressure and support heart function. Antioxidants protect blood vessels from inflammation and prevent the formation of cholesterol plaques.
- Immune Enhancement. Vitamin C and bioflavonoids boost the body’s defenses to help fight viruses and infections.
- Improved sleep. The melatonin found in cherries helps regulate the biological clock and improves sleep quality. Cherries are especially beneficial for people who suffer from insomnia or work shift work schedules.
- Inflammation-fighting. Anthocyanins and other antioxidants in cherries have anti-inflammatory effects. Eating cherries regularly can help reduce arthritis and gout pain.
- Skin Health. Cherries contain vitamins and minerals that promote collagen production, improve skin elasticity and protect the skin from harmful UV rays.
- Help with physical activity. The juice and fresh cherry berries help muscles recover from intense workouts. They help reduce inflammation and muscle pain due to their natural anti-inflammatory properties.
- Sugar regulation. Despite their sweet taste, cherries have a low glycemic index, making them suitable for moderate consumption in diabetes.
Here are some interesting facts about cherries:
- Ancient History. Cherries began to be cultivated more than 2,000 years ago. It was known as far back as ancient Rome and Greece. It is believed to have been brought to Europe from Malaysia or Mesopotamia.
- A symbol of youth and spring. In Japan, cherry blossom (sakura) symbolizes life, beauty and transience of existence. The festival of hanami, when people admire cherry blossoms, has a deep cultural significance.
- Variety of varieties. There are more than 500 varieties of cherries, which are divided into two main groups: sweet (such as cherries) and sour (sour-sweet cherries, which are more often used for baking and jams).
- “Sleepy” fruit. Cherries are one of the few natural sources of melatonin, a hormone that regulates sleep. A glass of cherry juice can help you fall asleep faster and improve sleep quality.
- Record for fastest binge eating. In 2018, American Joey Chestnut set a record by eating 3.5 pounds of cherries in 8 minutes!
- Color and anthocyanins. The bright red color of cherries is provided by **anthocyanins** — natural pigments that also have antioxidant properties and promote vascular health.
- Tree Longevity. Cherry trees can bear fruit for up to 100 years, and some varieties can live longer with proper care.
- Stone of Discord. Cherry pits contain cyanide in the form of amygdalin. However, you have to chew and eat a large number of pits to get a dangerous dose.
- Symbolism in art and literature. The cherry often symbolizes love, sensuality and pleasure. It is mentioned in folk songs, poems and famous works such as Chekhov’s play The Cherry Orchard.
- The most expensive cherry. In Japan, the elite variety of cherries “Satonishiki” sells for up to $350 per 1 kilogram. These berries are grown with special care and picked by hand.
- Geography of cherries. Russia is one of the leaders in cherry cultivation in the world, and the capital of cherries is the small town of Ganja in Azerbaijan.
How to consume cherries?
Cherries are versatile in terms of use. It can be eaten fresh, added to baked goods, made into juices, compotes, jams and even sauces for meat. For maximum benefits, it is recommended to consume fresh or frozen berries to preserve all the nutrients. Avoid canned products with a lot of sugar.
Contraindications
Despite the many useful properties, cherries have a number of restrictions. It is contraindicated for people with increased stomach acidity or gastritis. In such cases, it should be consumed with caution, since cherries can irritate the mucosa. With allergies to fruit or individual intolerance, the berry should be excluded from the diet. Avoid excessive consumption of cherries, as this can cause stomach upset.
Cherries are not only a delicious and refreshing treat, but also a powerful assistant to maintain health. It strengthens the immune system, protects the heart, helps you sleep and improves the appearance of your skin. Regular consumption of cherries in moderation can be an important part of a healthy diet. Include it in your menu and enjoy the natural benefits of this wonderful berry!
To learn about the benefits of other products, go to the Benefits food page.